Warm Up Run 400m Dynamic Drills Then 2 Rounds Wall Walk x 3 Step Ups x 6 per Workout of the Day A. 4 Sets Nose to Wall Handstand Hold x 45-60 seconds Alt Pistol x 6-8 per Rope Climb x 2-3 Hollow Rocks x 20-30 seconds B. 2 Sets Run 800m or Row 1000m […]
Warm Up Run 400m or Row 500m Dynamic Drills Then Scap Push Up x 10 Dislocate x 10 Ring Row x 10 Workout of the Day A. 4 Sets A1: Seated Behind the Neck Press x 4-6 reps @ 21X1 – Rest 60 seconds A2: Strict Chin Ups x max reps (CTB if possible) –
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Scap Pull Up x 10 Squat to Stand x 10 KBS x 10 Workout of the Day A. 5 Sets A1: Power Clean x 2.2.2 – Rest 5 seconds between doubles A2: Double Unders x 30-40 OR max reps in 30 seconds – Rest 60
Warm Up Row 500m or Run 400m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then Thruster x 10 (45/35) Ring Row x 5 @ 2111 Workout of the Day A. 4 Sets A1: Front Squat x 3-4 reps @ 20X1 – Rest 60 seconds A2: Chin over bar (Throat to bar if possible) x
Warm Up Jumprope 3 minutes Ankle and Hip Mobility Dynamic Drills Workout of the Day A. 10 minutes of: A1: Muscle Up Transition Work A2: Double Under Practice -Your coach will determine what is best for you. B. Complete as many rounds and reps as possible in 14 minutes of:7 muscle-ups50 wall-ball shots100 double-unders Men
Warm Up Jumprope 3 minutes Dynamic Drills Then Alt TGU x 4 Inchworm x 5 Box Jump/Step Down x 6 Workout of the Day A. EMOM for 10 minutes: Odd – Alt TGU x 4 Even – Double Under x 30 OR Max reps in 30 seconds Rest 2 minutes EMOM for 10 minutes: Odd
Warm Up Run 400m Dynamic Drills Then Scap Pull Up x 10 T Push Up x 10 Dislocate x 10 Workout of the Day A. 4 Sets A1: Press x 4-6 reps @ 20X1 – Rest 60 seconds A2: Hollow Hold/Rocks x 20-30 seconds – Rest 60 seconds B. 3 Sets B1: Dips (Rings or
Warm Up Row 500m Dynamic Drills Then 2 Rounds Squat to Stand x 5 Inchworm x 5 Box Jump x 5 Workout of the Day A. 5 Sets A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between singles A2: Box Jump x 5 @ 13X1 – Rest 90 seconds B. In teams of 2,
Warm Up Run 400m Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds Ring Row x 5 @ 21X1 OHS x 10 Double Under x 15 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 reps @ 20X1 – Rest 60 seconds A2: Double Under x 30-40 or max reps
Warm Up Row 500m Dynamic Drills Ankle, Hip, T Spine, and Shoulder Mobility Then 2 Rounds Dislocates x 10 OHS x 10 Scap Pull Up x 5 Workout of the Day Open 15.2 Variations Rx’d(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Every 3
